10 Benefits of Mango and 2 Side Effects (+Nutrition Facts)
Mangoes are considered a true superfood for a reason. Not only do they have particularly tasty and sweet pulp but Mango benefits your health in several ways. Do you know what latex and mangoes have in common? We’ll tell you, among other things, below.
Mangoes are very popular. They impress above all with their aromatic sweetness and versatility. Among other things, mangoes are suitable for salads, jams, and as snacks.
Interesting Facts on Mangoes
The mango (Mangifera indica) belongs to the genus of subtropical stone fruit and grows mainly in Asia, South America, and Africa. There, it is even considered the king of fruits.
Only ten countries in the world produce more than 80 percent of the entire harvest of mangoes. These countries include India, Mexico, and Egypt.
The mango tree is evergreen, fast-growing, and can reach heights of over 35 meters. The trunk of the tree itself can grow over a meter thick, and even the crown of the tree can reach a diameter of 30 meters in some cases.
In general, the mango tree is particularly popular in subtropical regions. This is due, among other things, to the fact that it can bear fruit for more than 300 years.
Mangos in the Past
As early as about 1,200 B.C., the mango was mentioned as the food of the gods in the Hindu Vedas. These are collections of religious texts of Hinduism, first passed down orally and later written down.
To this day, the mango in Hinduism represents attributes such as strength and longevity. So it is no coincidence that the mango is the national fruit of India.
Distribution of Mango
The mango arrived as early as the 16th century with Portuguese travelers on their way from India to Europe. The first mention of the mango in a European language also dates from this time. Namely, in the travelogue of an Italian from 1510, the mango was mentioned.
Nutrition Facts and Calories
Mangoes are not known as a superfood without reason. Namely, they contain a number of valuable ingredients. You’ve certainly eaten a mango before and been allowed to indulge in its sweetness.
But the delicious taste does not come by chance. The flesh of the mango contains a relatively large amount of sugar and thus not a few calories. Nevertheless, mangoes are considered very healthy. Take a look at our overview table.
|Components||100 grams of mango|
|Dietary fiber||1.7 g|
|Vitamin B1||0.05 g|
|Vitamin B2||50 μg|
|Niacin (vitamin B3)||700 μg|
|Vitamin B6||130 μg|
|Vitamin C||30 mg|
|Folic acid||31 μg|
|Vitamin E||1000 μg|
|Vitamin A||194 μg|
For example, take a look at the amount of vitamin A in mango. Eating just 200 grams of its sweet flesh provides the daily vitamin A requirement for an adult.
Health Benefits of Mango
Not only the daily requirement of some nutrients is met by enjoying mangoes. The exotic superfruit has a generally positive effect on our health.
We’ll only tell you this much – not only the eyes and the intestines can benefit from eating mango. Mango is said to have anti-diabetic, anti-viral and anti-inflammatory properties. Read on to find out more about the benefits of eating mango.
Mango Benefits Your Immune System
Who doesn’t know it – the first cold in winter makes you want to do something for your immune system. How about a delicious mango, then? By eating mango, you’re doing something for your immune system at the same time.
Vitamin A supports the production of antibodies and ensures that cell membranes remain intact. This is important for maintaining the barrier function of mucosal cells in the gastrointestinal tract, respiratory tract and urinary tract.
The vitamin C in mango, along with vitamins A and E, supports the immune system in your body. In addition, vitamin E inhibits numerous processes that can cause inflammation.
Benefits of Mango Against Aging
Especially vitamins A, C and E in mango help neutralize free radicals in your body. These free radicals not only sound nasty, but they are.
In fact, they cause disorders in cells and are associated with the aging process. So by eating mango, you’re actively helping to slow down your aging.
Mango Benefits Your Heart and Muscles
Potassium is also involved in important processes in your body and is abundant in mango. Among other things, potassium ensures the smooth transmission of electrical nerve impulses and a balanced electrolyte balance.
Otherwise, your muscles and heart may not function properly. A pronounced potassium deficiency can eventually even lead to muscle weakness, cardiac arrhythmias, and paralysis.
Mango Benefits Your Skin
This might surprise you, but: mangoes actually make for beautiful skin. Mango can not only beautify your complexion and conjure up a great complexion.
The vitamin A contained in mangoes also provides an anti-aging effect. In addition, the vitamin C in mango stimulates the production of collagen, which, among other things, makes your skin smooth and supple.
Benefits of Mango in Sexually Terms
Eating mangoes for a better sex life? Sounds strange at first. But the vitamin E contained in mangoes can help regulate sex hormones and boost your libido. Try it out and reach for a mango lassi rather than a glass of wine on your next date night.
Mango Benefits a Healthy Intestinal Flora
Dietary fiber and bioactive polyphenols in the superfruit support your digestion and ensure a balanced intestinal flora.
In the course of a Texas study with people who suffered from chronic constipation, half the group was given mangoes to eat. The other group took the same amount of fiber in powdered form.
In the group that consumed mangoes, not only the frequency of bowel movements improved, but also the stool consistency itself.
Regular consumption of mangoes may also prevent the loss of beneficial intestinal bacteria. The relatively high fiber content in mango is also involved in this.
Mango Benefits Your Eyesight
We already told you: Beta-carotene is a precursor to vitamin A and is abundant in mangoes. Your body converts beta-carotene to vitamin A, which is important for your eyesight.
A vitamin A deficiency often first shows up as vision problems at dusk or even dry eyes or corneal inflammation. Mainly in children, a lack of vitamin A can even lead to blindness in the worst case.
Here you can find out if spinach also has health benefits for your eyesight.
Benefits of Mango for Your Hair
Probably you have already recognized the high amount of hair care products that contain mango. The reason for that is that mango offers valuable nutrients that benefit your hair.
The pectin contained in mangoes promotes a healthy scalp. Vitamins accelerate the growth of healthy, strong, and shiny hair. Vitamin A repairs and protects hair from UV rays, while vitamin C promotes the secretion of sebum, which is important for hair growth.
It also strengthens the hair follicles, preventing the loss of new hair. If you want strong and long hair, mangoes are highly recommended.
Mango Benefits in Pregnancy
For women, mango is especially beneficial during pregnancy. This is because this tropical fruit contains a lot of folic acid, in addition to magnesium, calcium, phosphorus, and potassium.
These components are important in pregnancy and support your baby in its development.
It is also the ideal fruit for breastfeeding to support your hard-working body with important nutrients.
Mango Benefits Your Memory
The mango supports your memory. Namely, the glutamic acid it contains stimulates nerve cells and improves concentration.
Both have a positive effect on the cognitive processes in the body. Have an important exam come up soon? Mango can be supportive to you during periods of increased brain activity and when your memory is particularly challenged.
Is Mango Good for You?
To sum up, mangoes provide not only valuable minerals and vitamins but also secondary plant compounds. Calcium, Magnesium and Potassium in mango are important for your entire body.
Among other things, they stimulate blood formation, support good nerve and muscle interaction, and have a boosting effect on your metabolism.
Mangiferin is also a secondary plant substance. It is found in the fruit, seeds, peel and seed. Mangiferin helps against bacteria and viruses and also has an antioxidant effect. It is therefore considered a free radical scavenger.
Free radicals are intermediate products of metabolism, which are held responsible for the development of various diseases. If you eat mango regularly, the mangiferin contained in it has an analgesic and anti-inflammatory effect.
Especially in traditional medicine, this bioactive plant substance is used to treat all kinds of physical problems and diseases. These include, for example, diabetes, dementia, depression, allergies, cancer and cardiovascular problems.
Therefore, it can be said that mango is good for you and your health.
Is Mango Good for Weight Loss?
Mango has a particularly satiating effect, making it a popular way to lose weight. After eating mango, you won’t feel hungry for a long time. As a result, you’re less likely to be tempted to snack in between meals.
An important but: mango is considered very healthy, but at the same time it contains a lot of fructose. Sugar also means a lot of energy – in other words, calories. So if you are actively counting calories, you must pay attention to this.
Can Dogs Have Mangoes?
As long as your dog does not suffer from diabetes, Mango is safe and even healthy for dogs. Similar to humans, your dog also benefits from the many vitamins contained in mangoes.
A small dog weighing 21 to 30 lbs should eat no more than two to three pieces of mango.
If your dog weighs 31 to 50 lbs, he may eat five to six pieces of mango. Large to very large dogs that weigh more than 50 lbs can have a handful of mango pieces.
However, you should not give your dog too much mango to eat, because the still relatively high sugar content and the number of carbohydrates can lead to problems with obesity, diabetes, oral health, and stomach upsets.
Whether dogs can have pistachios or not, you will learn here.
Side Effects of Mangoes
Mango is even usually well tolerated by individuals with citrus fruit intolerance. Thus, affected individuals can still ideally prevent colds by eating mango. With its high content of vitamins A and D, the mango is namely perfect for this.
So in general, mangoes are considered very digestible. Nevertheless, the consumption of mangoes can also lead to unpleasant side effects. Below you can find out which symptoms you should watch out for.
Skin Rash from Mangoes
Ever heard of mango dermatitis? This rash often occurs in people who are employed in mango harvesting and production. This is because they come into contact with large amounts of the mango tree’s milky juice and the mango peel.
Numbness in The Mouth and Itching Skin
A pure allergy to mangoes is extremely rare. Nevertheless, it is not impossible. If you feel tingling on your lips or itching on your skin after eating mangoes, it may well be an allergy. In most cases, however, it is then not a pure allergy to mangoes alone, but a cross-allergy.
This is an allergy that is triggered, for example, by substances originating from other plants, animals or pollen. An allergy to mango is often triggered by a latex allergy or mugwort allergy.
Preparation of Mango and Tips for Use
Mangoes can be used in many ways. Especially when buying and storing this sweet fruit, however, there are a few points to consider. These we reveal to you now.
Purchasing Tips: How to Find the Best Mango
When buying mangoes, make sure they are neither too soft nor too hard. Also, they should not give off an unpleasant odor. However, the fact that you can tell the degree of ripeness by the color of the peel is a common misconception.
You can tell a fully ripe mango by its slightly shriveled skin and sweet smell. Also, small black dots on the peel can indicate that the mango is ripe and ready to enjoy.
How to Grow Mangoes
Do you think that you can simply plant the mango seed so that sooner or later you can harvest mangoes yourself? Unfortunately, it is not quite that easy to harvest mangoes.
However, you can grow an exotic mango tree yourself with the help of the so-called regrowing method.
The regrowing method is quite simple to implement. You need to follow the following steps:
- You obtain the seed by carefully cutting open the mango seed.
- Lay the opened core in a damp kitchen towel, which you then pack in a freezer bag.
- The closed bag you let rest for ten days.
- If necessary, you must moisten the kitchen towel several times.
- After that, you should see the seedlings and small roots.
- You can now plant the seedling and watch it grow. The ideal location for your mango plant should be bright and warm.
Proper Storage of Mangoes
In the fridge or in the fruit bowl? To keep your mango fresh for as long as possible, store it at room temperature.
Even though mango will definitely stay fresh for a while, it’s still best to consume it within a few days.
Preparation Tips: How to Use Mangoes
Most people prefer to eat mangoes plain. However, they are also excellent for desserts – whether as part of a fruit salad or as a fresh kick on a delicious cake.
How about, for example, a delicious smoothie with mango or an exotic mango jam? You can also make your own mango butter from the sweet fruit, or, if you like to keep it simple you can make juice from it.
Even savory dishes are spiced up by the sweet taste of mango. For example, you can serve the popular mango chutney with fish and poultry or with dishes with lamb or game.
Bitter salads such as chicory and radicchio can be made more digestible and sweeter by the mango.
Finally, we’ll tell you two interesting facts about mangoes. You can share these, for example, at the next meeting with your friends.
Fact 1: There are more than an incredible 1,000 different varieties of mango worldwide. They differ not only in color and taste. The area of cultivation and even the consistency of the flesh are also different depending on the type of mango. In Europe, for example, mangoes with low-fiber pulp are preferred because these fruits are usually easier to process.
Fact 2: There is mango seed oil. In fact, oil can be extracted from the mango seed. The rather viscous oil is similar in consistency to cocoa butter. Mango kernel oil is therefore used in chocolate, margarine, and various desserts. In addition, the cosmetics industry as well as the pharmaceutical industry know about the advantage of mango kernel oil.